Monthly Archives: August 2015

1-Sep-15

A. Warm Up: 3 Rds NFT 300m Row 10 Alt Sampson Stretch 12 GHD Sit Ups   B. Strength: Front Squat 3x6 @ 75% Across   C. WOD: 5 Rds For Time 7 Front Squats 115/75# 14 Push Ups   D. Cool Down: Run 400m @ talking pace
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1-Sep-15-WK22

A. Strength: 1: Bench Press 5x5 @ 70-80% of 1RM *Focus on exploding off your chest, I don’t care so much about heavy weight as I do bar speed with a moderate load.   2: Front Squat 3x3 @ 13X1 Tempo @ 75% Across   B. WOD: 5 Rds For Time 7 Front Squats 135/95#…
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31-Aug-15-WK22

A. Weightlifting: 1: Full Snatch 5x1 Across @ 85% of 1RM   2:  Split Jerk 5x2 Building to heavy from a rack   B. Conditioning: Row 2,000m For Time This is max effort. Keep the time handy, as well as your 500m/average split. This data will save you a lot of math later on.  …
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31-Aug-15

A. Warm Up: NFT 200m Run -3 Rds NFT 30 DU’s 15 Wall Balls 10 Ring Rows   B. Weightlifting: Power Clean + 2 Jerks 5x1 Building to heavy   C. WOD: For Time (24:00 cap) Run 800m -Then 5 rds 21 Air Squats 15 C2B 9 Push Jerks 135/95# -Then Run 800m   D.…
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29-Aug-15

A. Warm Up: 3 Rds NFT 30 DU’s 15 KBS 8 Strict Pull Ups   B. Strength: Deadlift 4x3 @ 3131 Tempo @70-75% of 1RM   C. WOD: For Reps In front of a clock set  for 12 min 1 Min Wall Balls 1 Min DL 225/155# 2 Min Wall Balls 2 Min DL 225/155#…
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29-Aug-15-WK21

A. Strength: Deadlift 4x3 @ 3131 Tempo @70-75% of 1RM   B. WOD: For Reps In front of a clock set  for 12 min 1 Min Wall Balls 1 Min DL 225/155# 2 Min Wall Balls 2 Min DL 225/155# 3 Min Wall Balls 3 Min DL 225/155#
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28-Aug-15

A. Warm Up: 3 Rds NFT 300m Row 10 Strict HSPU 10 GHD Hip Ext   B. Strength: Strict Press 6 @ Light 6 @ Med 6 @ Heavy *I don’t want to prescribe a percentage here, I want you to feel out the weight and keep adding as you go.   C. WOD: “Elizabeth”…
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28-Aug-15-WK21

A. Weightlifting: 1) Snatch Push Press* 4x3 Building to medium weight *Standing, behind your head   2) Power Clean 4x3 @ 65-70% From 1RM Power Clean Pausing on the way down :03 @ Power :03 @ Launch :03 @ Below Knee   B. WOD: “Elizabeth” 21-15-9 Power Clean Ring Dips   C. Conditioning: Run 4x600m…
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